# Reddit's PPL Calisthenics Routine

The most popular bodyweight routine on the internet. Push, pull, legs, and core progressions.

## Boxing Flow & Mobility Opener

Today we'll learn the warmup exercises.

### Workout

- 1 × 1 1-2 Extension & Calf Bounce
- 1 × 1 3-4 Rotation & Heel Pivot
- 1 × 1 Duck & Weave into 5-6
- 1 × 1 High-Low 1-2s
- 1 × 1 1-2-3 (2-1-4) Hold


## Push

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_


## Pull

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_


## Legs

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_


## Core

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 1 × Extension Progression _(progression — pick your level)_